week 9: muscular fitness Flashcards
muscular strength
the largest force that a muscle or group of muscles can generate during a single contractions
- lifting groceries
muscular endurance
the muscles ability to continue performing successive exertions or reps against a submax load
- climbing stairs
- carrying groceries from the car to our fridge
muscular power
the muscles ability to exert force per unit of time. muscle power output is a product of the force and the velocity of muscles shortening
- functional independence
grip strength
low grip strength is associated with sarcopenia (age-related, involuntary loss of muscle mass) and functional limitations and disabilities
lower extremity strength
associated with ability to perform activities of daily living and risk of hospitalization
musculoskeletal fitness as predictor of ACM
30% lower risk of ACM in men and 40% in women
why do we assess muscular fitness
- provide info about our baseline physical fitness
- identify weaknesses in certain muscle groups
- serve as a basis for designing individualized exercice training programs
- to monitor progress and improvements over time
assessing muscular strength and endurance
no single assessment evaluates total-body muscular strength and endurance
musculoskeletal fitness testing is specific to:
- the muscle groups tested, the velocity of the movement, the type of contraction, the ROM used, the type of equipment used to perform the assessment
before beginning the assessments
- familiarize the client with the test procedure
- familiarize the client with the equipment
- warm up (5010 dynamic warm up and stretching)
principles of muscular fitness testing
- informed consent
- ensure general demographics have been collected
- an aerobic warm up
- equipment familiarization
- education/ cueing on optimal posture/positioning
- consistent rep duration
- full ROM used
- use of spotters when necessary
1-rep max
the 1rm test is considered the standard when evaluating dynamic muscular strength
- required the client to exert maximal force dynamically through a ROM in a controlled manner with the proper technique
sources of error
client factors, equipment, technician skill, environmental factors
sources of error - client factors
- control for the effects of learning on performance
- encourage clients to achieve their maximal effort
- allow for adequate rest between sets
sources of error - equipment
- equipment needs to be calibrated regularly
sources of error - technician skill
- correct any performance errors you see
